California Love

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Run 400 M.

then…

5 minute AMRAP for quality of:

12 Bulgarian Split Squat

9 Inchworm

6 Hand-Release Pushups

Warm-up (No Measure)

Run 400 M.

then…

5 minute AMRAP for quality of:

12 Bulgarian Split Squat

9 Inchworm

6 Hand-Release Pushups

Metcon

Metcon (Time)

Teams of 3:

100/85/70 Calorie Ski

100 Box Jump Overs (24″/20″)

100 Power Snatches (75/55)

10 Rope Climbs

100 Power Snatches (75/55)

100 Box Jump Overs (24″/20″)

100/85/70 Calorie Row
*Rope Climb Mods:

1. Decrease # of reps

2. 3x Seated to Standing Rope Pulls

Guerrilla Radio

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

6x :20/:10 on Assault Bike

Then…

Banded Shoulder Distraction x :30 each position

Couch Stretch x :60 each leg

Then…

2 Rounds of:

Romanian Deadlift x 5

Deadlift x 5

High Hang Clean x 5

Hang Clean x 5

Strict Press x 5

Push Press x 5

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

RomWOD

ROMWOD for 9/6/2019

09/04/2019

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Minute – Row/Bike/Ski/Run

Wall Slides x 10 @ 3030

Twisted Cross x :30/side

Followed by…

2 Rounds of:

KB Duckwalk x 10 steps

Scap Pull-ups x 10

Broad Jumps x 10

Weightlifting

Bench Press (6 x 5 @ 21X1)

Every 2 minutes, for 12 minutes (6 sets) of:

Tempo Bench Press x 5 reps @ 21X1

Use the first 3-4 sets to build to the heaviest load you can handle for the final 2-3 sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:

45 Double-Unders

30 Push-Ups

15 Chest-to-Bar Pull-Ups

09/03/2019

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Couch Stretch x 60 seconds per side

Forward Fold stretch x 60 seconds

Hawaiian Squats x 5 reps per side

Russian Baby Makers x 10 reps

Followed by…

Two sets of:

Row x 60 seconds

DB Thruster x 10 Reps

Weightlifting

Push Press (5 x 3)

*Complete 5 sets of 3 Push Press (Across in Weight)

** In between sets complete 10 AbMat Sit-ups during your rest period.

Metcon

Metcon (Time)

“Charley Horse”

For time:

50/35 Calories of Assault Bike

25 Overhead Squats (95/65)

25 Burpee Box Jump-Overs (24″/20″)

08/31/2019

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

6x :20/:10 on Assault Bike

then…

2 Rounds of:

10 Scorpions

10 Steps – Goblet Hold Duck Walk 🙂

10 Pushups

:30 Second Plank (On Low Rings if possible)

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 3, with one person skiing at all times, complete as many rounds and reps as possible in 30 minutes of:

30 Double KB Shoulder-to-Overhead (35/26)

20 Toes-to-Rings

10 Burpees to Rings

*15/12 Calorie Ski
*Partner 1 begins on SkiErg, while 2 and 3 move through the triplet (alternating as they desire).

**When partner 1 finishes the ski, partner 2 begins skiing and 1 and 3 work through the triplet, and so on.

08/28/2019

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3 Minutes of Double-Under/Single-Under

Followed by…

Every 30 seconds, for 3 minutes (3 sets) of:

Interval 1 – Plank Hold on Low Rings

Interval 2 – Box StepUps

Followed by…

Every 60 seconds, for 4 minutes (2 sets) of:

Interval 1 – Freestanding Handstand Holds or Static Overhead DB Hold x 30 – 45 seconds

Interval 2 – Burpee Pull-Ups x 30 – 45 seconds

Metcon

Metcon (5 Rounds for reps)

Every 90 seconds, for 30 minutes (5 sets) of:

Station 1 – 15/10 Calories of Assault Bike

Station 2 – 5 Burpee Box Jump-Overs (24/20) + 10 Pull-Ups

Station 3 – 20/15 Calories of Rowing

Station 4 – 5 Burpee Box Jump-Overs (24/20) + 10 Walking Lunges with KB Farmer’s Carry (53/35)

08/27/2019

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

4x :30/:30 Row

Banded Monster Walk x 10 each direction

GHD/AbMat Sit-ups x 20

Russian KB Swings x 20

Cossack Squats x 30 (15each leg)

Weightlifting

Paused Front Squat (EMOM 10)

Every minute on the minute x 10 (10 minutes)

Tempo Front Squat x 1 rep @ 32X1

Build over the course of 10 sets to today’s 1-RM. Show control in the 3-second descent, pause for 2-seconds in the bottom position and explode straight up – no bounce out of the bottom.

Metcon

Metcon (Time)

800 M. Row

40 Toes-to-Bar

20 Hang Squat Snatch (95/65)